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How to Use Oat Bran to Lower Cholesterol

Oats consist of several layers, including an outermost husk commonly referred to as oat bran. Like other grains, oat bran has been shown to lower cholesterol when included as part of a heart-healthy diet and lifestyle.

Things You'll Need

  • Walnuts
  • Oil
  • Mixer
  • Lipid panel blood work
  • Egg whites
  • Oatmeal
  • Oven
  • Baking powder
  • Muffin pan
  • Physician
  • Bowls
  • Water
  • Low-fat milk
  • Brown sugar
  • Bananas
  • Spoon
  • Oat bran
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Instructions

  1. Note the Benefits of Eating Oat Bran

    • 1

      Recognize that oat bran contains a soluble fiber called beta-glucan, which has been identified to lower cholesterol in some patients.

    • 2

      Eat at least 3 g of beta-glucan or soluble fiber from oats a day. This amount has been shown to decrease cholesterol by almost 1.8 mg/dL.

    • 3

      Find that oat bran may also play a part in reducing blood pressure by decreasing the amount of artery-clogging plaque caused by cholesterol in the blood stream.

    • 4

      Use oat bran in food as part of a healthy diet containing other high-fiber foods as well as monounsaturated fats like those contained in foods such as olive oil.

    Introduce Oat Bran Into Your Diet

    • 5

      Bake oat bran muffins to introduce oat bran into your diet in a tasty way.

    • 6

      Start by combining 1-1/2 cups low fat milk with 2 tbsp. of cooking oil, 2 egg whites and 2 very ripe mashed bananas. You can use a hand mixer to blend these ingredients together.

    • 7

      Use a separate bowl to shift 2-1/2 cups oat bran with 1 tbsp. of baking powder.

    • 8

      Stir in 1/2 cup chopped walnuts and 1/2 cup brown sugar with the oat bran and baking powder.

    • 9

      Combine the milk mixture with the oat bran mixture and spoon into a muffin pan. You should have enough batter to make 12 muffins.

    • 10

      Bake the muffins in a 350 degree F oven for 15 minutes or until they are baked through. You can test that they are done by inserting a toothpick into the center of a muffin and checking that it comes out clean.

    • 11

      Eat one muffin to consume 3 g of beta-glucan per day. You can also eat three 28 g servings of oatmeal per day to consume the recommended amount of beta-glucan found in oat bran.

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